Makhalidwe Abwino A Flavonoids

Zamkati

• Kodi Flavonoids ndi chiyani?
• Ubwino wa Flavonoids
• Momwe Mungadye Zakudya Zambiri za Flavonoid
• Onaninso za

Chakudya chopatsa thanzi ndichabwino pamaganizidwe anu monga momwe chimakhalira ndi thupi lanu. Ndipo ngati yanu ili ndi zipatso zambiri, maapulo, ndi tiyi - zakudya zonse zomwe zimakhala ndi flavonoids - mukudzipangira tsogolo labwino kwambiri.

Izi ndi zomwe muyenera kudziwa za flavonoids, kuphatikiza zakudya za flavonoid zomwe mungasunge, stat.

Kodi Flavonoids ndi chiyani?

Flavonoids ndi mtundu wa polyphenol, wopindulitsa mu zomera zomwe zimathandiza kukopa tizilombo toyambitsa mungu, kulimbana ndi zovuta zachilengedwe (monga tizilombo toyambitsa matenda), ndikuwongolera kukula kwa maselo, malinga ndi Linus Pauling Institute ku Oregon State University.

Ubwino wa Flavonoids

Odzaza ndi antioxidants, flavonoids awonetsedwa mu kafukufuku wothandizira kuchepetsa kutupa m'thupi, komwe kumagwirizanitsidwa ndi matenda monga shuga, matenda a mtima, ndi khansa. Flavonoids apezekanso kuti ali ndi zinthu zotsutsana ndi matenda ashuga, monga kupititsa patsogolo kutsekemera kwa insulin, kuchepetsa hyperglycemia (aka shuga wambiri wamagazi), komanso kuchepetsa kulekerera kwa glucose munyama wokhala ndi matenda ashuga amtundu wa 2, ku Institute. Mwachitsanzo: Pakafukufuku wa anthu pafupifupi 30,000, omwe anali ndi flavonoid yayikulu kwambiri anali ndi chiopsezo chochepa kwambiri cha matenda ashuga cha 10 kuposa omwe samadya pang'ono.

Komanso, flavonoids ikhoza kukhala yodabwitsa muubongo wanu. Malinga ndi kafukufuku wofufuza zomwe zatulutsidwa posachedwa mu WachimerekaZolemba pa Clinical Nutrition, flavonoids kuchokera pachakudya imatha kuteteza ku matenda a Alzheimer's and dementia. "Panali kutsika kwa 80% kwa omwe amadya zakudya zomwe zili ndi flavonoids wochuluka kwambiri," watero wolemba kafukufuku wamkulu Paul Jacques, katswiri wazofalitsa matenda ku Tufts University. "Zinali zotsatira zochititsa chidwi kwambiri."

Ofufuzawo adasanthula anthu omwe anali azaka 50 mpaka 20, mpaka zaka zomwe dementia imayamba kuchitika. Koma Jacques akuti aliyense, ngakhale atakhala wamkulu bwanji, atha kupindula. "Kafukufuku wam'mbuyomu wachipatala wa achinyamata achikulire apeza kuti kumwa kwambiri zipatso za flavonoid kumagwirizana ndi chidziwitso chabwino," akutero. "Uthengawu ndikuti chakudya choyenera kuyambira ali mwana - ngakhale kuyambira ali mwana - chitha kuthandiza kuti muchepetse matenda amisala." (Zokhudzana: Momwe Mungasinthire Zakudya Zanu Zamsinkhu Wanu)

Momwe Mungadye Zakudya Zambiri za Flavonoid

Mukudziwa kuti flavonoids imabwera ndi zinthu zabwino - koma mumazipeza bwanji? Kuchokera ku zakudya za flavonoid. Pali magawo akulu akulu asanu ndi limodzi a flavonoids, kuphatikiza mitundu itatu yomwe idawunikidwa mu WachimerekaJournal of Clinical Nutrition kuphunzira: anthocyanins mu blueberries, sitiroberi, ndi vinyo wofiira; flavonols mu anyezi, maapulo, mapeyala ndi blueberries; ndi ma polima a flavonoid mu tiyi, maapulo, ndi mapeyala.

Ngakhale ena mwa flavonoids amapezeka ngati zowonjezera, kuwapeza kudzera muzakudya zanu mothandizidwa ndi zakudya za flavonoid kungakhale chisankho chabwinoko. "Flavonoids amapezeka mu zakudya zokhala ndi michere yambiri komanso mankhwala amtundu wa phytochemical omwe amatha kulumikizana nawo kuti atipindulitse," atero a Jacques. "Ndiye chifukwa chake chakudya ndichofunika kwambiri."

Mwamwayi, simuyenera kudya tani imodzi ya zakudya za flavonoid kuti mupindule. "Ophunzira athu omwe ali ndi chiopsezo chotsika kwambiri cha matenda a Alzheimer amadya pafupifupi makapu asanu ndi awiri mphambu asanu ndi atatu a mabulosi abulu kapena sitiroberi pamwezi," akutero a Jacques. Izi zimagwira anthu ochepa masiku angapo. Kungozisangalala ndi izi ndizomwe zimawoneka ngati zopangitsa kusiyana: Anthu omwe adadya zochepa zazakudya izi (pafupifupi palibe zipatso zilizonse) anali ndi mwayi wowirikiza kawiri kapena kanayi kuti atenge matenda a Alzheimer's and dementia.

Ndi kwanzeru kupanga zipatso, makamaka mabulosi abuluu, sitiroberi, ndi mabulosi akuda, zomwe zimakonda kudya, komanso maapulo ndi mapeyala. Ndi kumwa tiyi wobiriwira ndi wakuda - omwe amamwa kwambiri flavonoid mu phunziroli amamwa pang'ono pang'ono kapu patsiku, akutero Jacques.

Pazinthu zosangalatsa, "ngati mukumwa vinyo, pangani kukhala wofiira, ndipo ngati mukudya chakudya, chokoleti chakuda, chomwe chili ndi mtundu wa flavonoid, si njira yoyipa," akutero a Jacques, wokonda chokoleti yekha. "Izi ndi njira zabwino zomwe mungasankhe chifukwa zili ndi phindu kwa iwo."

Shape Magazine, nkhani ya Okutobala 2020

• WolembaPamela O'Brien
• Wolemba Megan Falk

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